IRON

IRON is a trace element that is found in every living cell, both plants and animals. Iron is found in hemoglobin in red blood cells and in myoglobin in muscle cells. Non heme iron is dietary iron that is not associated with hemoglobin like in plants and other sources.

Iron is important for oxygen transportation in the body. Hemoglobin is the oxygen carrying protein in blood. Myoglobin is the oxygen holding protein in muscles. Oxygen is important to keep the cells clean. It combines with carbon and hydrogen from energy nutrients during metabolism. Water and carbon dioxide are formed and released as waste products by the body. Iron is required by enzymes that are involved in energy metabolism. It participates in the electron transport chain and in the process ATP is made for cell energy use. Iron is required making amino acids, hormones, neurotransmitters and new cells.

Iron is sent to the liver from the bone marrow for package into red blood cells. The red blood cells are destroyed after 3-4 months by the spleen and liver and iron is recycled. Iron is lost from the body through the digestive tract, in nail and hair trimmings and sheds in skin but in minimal amounts. Significant loses are noted when one bleeds. If iron ions are left free, they will cause damage of cell structures and predispose us to diseases such as heart disease and diabetes. Therefore special proteins are involved in iron transport and storage.

Heme iron is absorbed at a higher rate than non-heme iron. Meat, fish and poultry contain a factor, MFP factor, which improves absorption of non-heme iron in other foods in the same meal. Vitamin C triples the absorption of non heme iron from foods eaten in the same meal. Tannins found in tea and coffee, calcium and phosphorous in milk and dairy products and phytates in legumes and whole cereals reduce iron absorption. As a result you may be advised to take these foods when you have iron overload and to avoid them when iron needs are high.

When one is iron deficient behavioral changes may appear before anaemia. This is because energy metabolism is impaired and neurotransmitter synthesis is reduced. As a result one may be fatigued reducing physical activity and mental productivity. You may have a short attention span, be unmotivated, apathetic and less physically fit. If not corrected, anaemia develops and one will appear to have a pale skin, sore tongue, chills and nausea and eye linings. Immunity is also lowered making us susceptible to infection.

Some of the foods rich in iron are; spinach, lean meat, beef, liver, black beans and enriched cereal. Citrus fruits and their fresh juices are encouraged because they are rich vitamin C sources.

After a blood transfusion is done, Sickle cell patients are put on iron chelation therapy. This is to prevent iron overload that causes end organ damage. Remember taking iron supplements will not help patients with sickle cell because the condition is as a result of too few cells not too little iron and iron overload is inevitable.

In essence we need to take just enough iron as recommended in the food pyramid. Remember to get your diet right, keep hydrated and get moderate exercise.

Love life!!

Joyner